i need help getting faster i am 37 diabetic who was out of control just started up again about three months ago i need resources of where i should be at physically.. my last ride was 22 miles avg 13.9. HR avg 142 max 152. cadence 76/105max. took 1:36 min any help would be cool id like to increase my avg and be able to climb better

since late aug i have ridden 33 times most of oct i didnt have a bike , for the past month i have ridden 3times 1st wk, 6x 2nd wk, and 6x 3rd. i dont think im over or under i weigh 173 and i am 5'8. i also ride at least 20 miles per ride except for i slow day the hills are at the longest 1/2 mile with a 75ft climb on the biggest hill. i try to do same route and i have gotten faster . i started out doing 21 miles at 1:42 next rides went to 1;32 , 1:30 1:29, 1:30. AND ALSO WIND FACTORS to take into consideration. i just dont know if im expecting too much too fast or if i should push faster?

As a fellow diabetic, let me add...be sure to carry your meter and a glucose source with you just in case. I don't know if you are a T1 or T2, but either way, you need to be prepared to treat a low should it occur.

As for training...I'd suggest building a good base first before worrying much about speed. Just ride, ride often, and ride long distances at least 1x/wk. When I say long distances, work your way up to a century, but don't increase your week over week mileage more then about 10%....so, your at 20 miles or so now. In a week, your long distance ride could be 25 miles. The next week, 27.5 miles, etc.